The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Bench Press (4@85% 3x)

SPORT

Metcon (No Measure)

LIFE

4 rounds

12 Ring Rows

10 pushups W/ assistance

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

10 jumping pullups

16 side to side skater jumps

45 sec. Plate hold overhead 45/25#

10 KB Headcutters 35/25#

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

10 Pullups

8+8 alternating pistol squats

40m single arm farmer carry 70/55 (switch arms half way)

15 wallballs 20/14